Zero to Hero Rowing Workout Plan - Row 8 - 12 minutes Low and High

Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣WARMUP: 4 minutesWORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4PACE GUIDE: 2K+18-20 then around 2K+2 or fasterEFFORT/RPE: 5/10 then 9/10SPEECH: It'll get harder as the workout continues⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).📚 CHAPTERS 📚00:00 Introduction02:48 Warmup08:01 Main Workout - 12 mins - 2 mins low intensity then 1 min High Intensity x 4☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com#hiit #indoorrowing #rowingmachine #burncaloriesFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020. Hosted on Acast. See acast.com/privacy for more information.